Proper nutrition is essential for good health and development. A well-nourished person has characteristics like a well-shaped frame, clear eyes, and smooth skin. There are different types of nutrients including macronutrients, micronutrients, and water. Macronutrients provide energy and build body tissues, while micronutrients enhance their functions. Malnutrition can be acute or chronic and results from inadequate nutrient intake, leading to deficiencies that impair health.

1. BASIC PRINCIPLE OF
GOOD AND PROPER
NUTRITION
CHARACTERISTICS OF WELL-
NOURISHED PERSON WITH
OPTIMUM NUTRITION
DIFFERENT KINDS OF
NUTRIENTS ANDTHEIR
SOURCES

2. What is Nutrition?

3. NUTRITION…
is the study of food in relation to health of an
individual, community or society and the
process through which food is used to
sustain life and growth.

4. NUTRIENTS…
refers to what is not seen by naked
eye, Nutrient Obtained from food.

5. TYPES OF NUTRIENTS…
• Macro-Nutrients – essential for human survival and growth
• Carbohydrates
• Proteins
• Fats
• Water
• Micro-Nutrients – essential for growth and enhance the function and usability of macro-
nutrients.
• Vitamins
• Minerals
The difference between macro and micro nutrients is the amount you need each day.
Macro-nutrients must exceed one gram per day.

6. FOOD..
•Is the substance fulfill our daily
requirement of nutrition.
•All nutrients needed by the body.

7. Why is proper nutrition important?

8. Proper nutrition provides the body with the nutrients
necessary to build, maintain, and repair tissues.
All living things need food and water to live.
All human beings need “good food” to live well.
Food = energy (measured in calories)
Carbohydrates - 1 gram = 4 calories
Protein - 1 gram = 4 calories
Fats - 1 gram = 9 calories

9. What is
a
healthy
diet?
A healthy diet is the
foundation of good health.

10. Characteristicofa
healthydiet:
The diet is able to satisfy one’s energy and
nutrient needs for proper body functions, growth
and development, daily activities and maintenance
of health while keeping well within one’s caloric
needs.
The food is of good quality and quantity of
consumption is enough for a person.
The diet emphasizes vegetables, fruits, whole
grains, root crops, fat-free or low fat milk, lean
meats, poultry, fish, egg, beans and nuts. It is also
low in saturated fats, trans fats, cholesterol,
sodium and added sugars

11. DEVELOPING
GOOD
NUTRITION
• Developing good nutrition is practicing good eating habits. Here are sure ways to
develop good nutrition and a sound and healthy well-being:
Eat the right kind and the right amount of food.
Pack a home-prepared school lunch.
Eat nutritious snacks.
Avoid eating spicy foods.
Have plenty of rest and outdoor exercise.
Eat your meals on time and in the company of your family.

12. THE
BALANCED
MEAL
Studies have shown that people who are well nourished
generally eat balanced meals.
A balanced meal contains all the food nutrients needed by
the body in the right amount.
The simplest and easiest way to check the nutritional
adequacy of a meal is by using the Recommended Daily
Allowance (RDA) guides provided by the Food and
Nutrition Research Institute (FNRI).

13. THE
FILIPINO
PYRAMID
FOOD
GUIDE FOR
TODAY'S
LIFE STYLE
Eat a little
Eat some
Eat more
Eat most
Drink a lot
fats, oils, sugar, salt
fish, poultry, dry beans,
nuts, egg, lean
meats, low fat dairy
vegetables, green
salads, fruits or
juices
rice, root crops, corn,
noodles, bread, cereals
water, clear broth

14. HEALTHY PYRAMID FOOD GROUP CHOICES
FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODSTO
MINIMIZE
Rice, Rootcrops,Corn,
Noodles, Breads,Cereals
Broiled / Steamed Rice
Plain lugaw
Sliced bread, pandesal
Nilaga/inihaw na mais
Nilagang patatas
Nilagang camote
Suman sa ibos
Puto
Oatmeal
Soupy noodles
Pancit (Bihon, sotanghon)
Spaghetti or macaroni with
tomato sauce
Fried rice
Chicken arroz
caldo
Ensaymada
Cinnamon rolls
Buttered corn
Pancit (canton)
Cuchinta, biko,
sapin-sapin, kalamay,
and other very sweet
kakanin
French fries
Baked potato cream
toppings
Rice and pasta with
cheese, Butter and
Cream Sauces
(Macaroni and Cheese,
Carbonara)
Goto
Egg Noodles
Vegetables and Green
Salads
Boiled, steamed, and broiled
Vegetables (Inihaw or nilagang
talong, nilagang okra, nilagang
talbos ng kamote, pinakbet)
Vegetable salad with
Vinaigrette
Vegetable salad
with less creamy
dressing (thousand
island)
Vegetable tempura
or fried vegetables
Chef’s salad

15. HEALTHY PYRAMID FOOD GROUP CHOICES
FOOD GROUP CHOOSE MORE CHOOSE LESS HIGH FAT FOODSTO
MINIMIZE
Fruits and Juices Any fresh fruit in season
(banana, mangoes, pineapples,
oranges, suha)
Canned fruits in
light syrup
Dried fruits
(raisins, prunes,
mangoes)
Fruits prepared with
creamy dressings (fruit
salad with cream)
Fish, Poultry, Dry Beans,
Nuts, Eggs, Lean Meats,
Low Fat Dairy
Lean cuts of beef and pork
(sirloin, tenderloin, pigue,lomo)
Chicken skin removed, litsong
manok, tinolang manok
Fish and shellfish (boiled,
broiled, or grilled, sinigang na
isda, halabos na hipon at
alimasag, adobong pusit)
Nonfat milk/skimmed milk
Mongo, kadyos, beans
Nilaga/Sinangag na mani
Hotdogs, lean
ham, salami,Vienna
sausages
Daing, tuyo,
tinapa
Whole milk
Cheddar cheese
Fried egg/ boiled
egg
Deep fried
peanuts and other
nuts
Breaded fried
chicken
Internal organs and
dishes like dinuguan,
bopis, papaitan
Bacon, chorizo
Ice cream, sundaes
Fats,Oils, Sugar, Salt Mustard, catsup
Diet spreads, diet margarine,
diet mayonnaise
Soy sauce, patis,
bagoong, and other
condiments
Syrups and honey
Regular mayonnaise,
butter
Bacon fat
Kakang gata

16. Recommen
dations to
have
healthy diet
Eat a variety of foods

17. Recommen
dations to
have
healthy diet
Eat plenty of vegetables and
fruits

18. Recommen
dations to
have
healthy diet
Eat moderate amounts of fats
and oils

19. Effective Nutritional Plan
• Breakfast is the most important meal of the day.
• Attempt to eat 4-6 meals per day.
• Minimum of 8 glasses of water per day.
• Attempt to consume carbohydrates, proteins, and fats in every meal.
• Vegetables are the best source of vitamins and minerals.
• Read labels and understand serving sizes.
• Supplements should be used as supplements.
• Make a lifestyle change – diets often fail.

20. The Pinggang Pinoy

21. The Pinggang Pinoy
Age GO Rice and alternatives
3-5
Any of the following:
½ cup cooked rice
2 pcs small pandesal
2 slices small loaf bread
½ cup cooked noodles (ex. Pansit)
½ med piece of root crops (ex. Camote)
6-9
Any of the following:
3/4 cup cooked rice
3 pcs small pandesal
3 slices small loaf bread
3/4 cup cooked noodles (ex. Pansit)
3/4 med piece of root crops (ex. Camote)
10-12
Any of the following:
1 cup cooked rice
4 pcs small pandesal
4 slices small loaf bread
1 cup cooked noodles (ex. Pansit)
1 med piece of root crops (ex. Camote)

22. The Pinggang Pinoy
Age GROW Fish and alternatives
3-5
Any of the following:
½ piece (small size ) medium variety of fish (ex. Galunggong)
½ slice of large variety of fish (ex. Bangus)
½ serving of lean meat, 15 g (ex. Chicken, pork, beef)
½ piece of tokwa
½ piece of small chicken egg
6-9
Any of the following:
½ piece (small size ) medium variety of fish (ex. Galunggong)
½ slice of large variety of fish (ex. Bangus)
½ serving of lean meat, 15 g (ex. Chicken, pork, beef)
½ piece of tokwa
½ piece of small chicken egg
10-12
Any of the following:
1 piece (small size ) medium variety of fish (ex. Galunggong)
1 slice of large variety of fish (ex. Bangus)
1 serving of lean meat, 15 g (ex. Chicken, pork, beef)
1 piece of tokwa, 6x6x2 cm
1 piece of small chicken egg

23. The Pinggang Pinoy
Age GLOWVegetables
3-5
½ cup of cooked vegetables
(ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)
6-9
¾ cup of cooked vegetables
(ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)
10-12
¾-1 cup of cooked vegetables
(ex. Malunggay, saluyot, gabi leaves, talinum,
ampalaya, kalabasa, carrots, sitaw)

24. The Pinggang Pinoy
Age GLOW Fruits
3-5
Any of the following:
½ - 1 medium size fruit (ex. Saging, dalanghita,
mangga)
½ - 1 slice of big fruit (ex. Papaya, pinya, pakwan)
6-9
Any of the following:
1 medium size fruit (ex. Saging, dalanghita, mangga)
1 slice of big fruit (ex. Papaya, pinya, pakwan)
10-12
Any of the following:
1 medium size fruit (ex. Saging, dalanghita, mangga)
1 slice of big fruit (ex. Papaya, pinya, pakwan)

25. The Pinggang Pinoy Age WATER MILK
3-5
5 or more glasses
throughout the day 1 glass a day
6-9
6 or more glasses
throughout the day 1 glass a day
10-12
8 or more glasses
throughout the day 1 glass a day

26. CHARACTERISTICS OF WELL-
NOURISHED PERSON WITH
OPTIMUM NUTRITION
DIFFERENT KINDS OF
NUTRIENTS ANDTHEIR
SOURCES
BASIC PRINCIPLE OF GOOD
AND PROPER NUTRITION

27. IMPORTANCE OF NUTRITION
Proper nutrition is required for good health.
Optimum nutrition results to good health that
makes a person productive. Good health makes you
lively, gets you interested in many things that you
want to do, and makes you a pleasant person to be
with.

28. How can you tell if a person is
well-nourished and healthy?
A well-shaped skeletal frame
Normal weight for one’s age and height
Good appetite
A well-developed body
A pleasant disposition

29. How can you tell if a person is
well-nourished and healthy?
Clear eyes
Clean and smooth skin
A general appearance of vitality and well–being
Good body posture
Absence of any pain
Resistance to infection

30. MALNUTRITION AND UNDERNUTRITION
Malnutrition is the relative lack or absolute deficiency, or
excess of one or more essential nutrients. This results when
the body does not get the proper kind and the right amount
of nutrients that it needs for growth and survival. It also
results when the body takes much more nutrients than it
needs.

31. 2TYPES of MALNUTRITION
1. Acute Malnutrition
- describes the present state of nutrition as indicated by your
weight in proportion to your height.
2. Chronic Malnutrition
- describes the state of nutrition as shown by your height in
relation to your age.

32. SYMPTOMS OF MALNUTRITION
Underweight or overweight for one’s age
Poor appetite
Weak and tired
Cannot sleep well
Pale
Sores appear at the corners of one’s mouth
Cannot see well in dim light

33. PROTEIN ENERGY MALNUTRITION (PEM)
The most common and widespread form of
malnutrition. Infants and young children are the
ones seriously affected by this form of malnutrition.
The most severe forms of PEM are kwashiorkor and
marasmus.

34. Kwashiorkor is caused by
severe lack of protein and
may occur even if the
children are getting enough
calories from energy foods.
Children affected have low
resistance against infection.

35. Marasmus is caused by lack
of calories or inadequate
amount of protein. Children
with marasmus are reduced
to skin and bones. They look
like old people with withered
and wrinkled faces.

36. •Undernutrition is a form of malnutrition. It
results from inadequate intake of essential
nutrients over an extended period of time.
On the other hand, any amount of food
added beyond what is required based on
one’s age group and when taken regularly
over time, will lead to overnutrition.

37. CHARACTERISTICS OF WELL-
NOURISHED PERSON WITH
OPTIMUM NUTRITION
DIFFERENT KINDS OF
NUTRIENTS ANDTHEIR
SOURCES
BASIC PRINCIPLE OF
GOOD AND PROPER
NUTRITION

38. A nutrient is an essential
substance in natural food
sources. It provides body
heat and energy, builds and
repairs body tissues, and
regulates life processes.

39. There are three general classifications
of nutrients: macronutrients,
micronutrients, and water.
Water is a basic component of all foods
and is essential to life.
Fiber helps regulate the body
functions, particularly the
gastrointestinal tract.

40. Nutrients can also be classified as organic,
like carbohydrates, proteins, fats, and
vitamins or inorganic, like minerals and
water.
Nutrients have very important
physiological roles in the body.
The function of each nutrient is equally
essential as that of the other.

41. Nutrients Functions Sources Symptoms of
Deficiency
Carbohydrates Most important source of
energy which is needed by
the body for work and play
Rice
Cereals
Bread
Root crops
(camote,gabi,etc.)
Sugar
Weak body which may
end up in fainting or
collapsing, underweight,
skin irritation, and
laziness
Proteins Used by the body to build
and renew body tissues. It
can also be used to provide
energy if there is
insufficient carbohydrates
and fats intake in the diet
Cheese
Eggs
Meat
Fish
Poultry
Whole grain products
Soybeans
Gelatin
Dried beans & peas
Retarded growth, low
resistance to diseases,
loss of weight, and edema
or swelling
Fats Concentrated source of
energy for the body. They
supply heat and energy for
daily activities.
Margarine
Butter
Cream
Fats from meat, nuts
and avocado
Lard
Vegetable oil
Mayonnaise
Laziness and weak body

42. Nutrients
(Vitamins)
Functions Sources Symptoms of
Deficiency
VitaminA Helps prevent xerophthalmia, a
severe infection of the eyes
associated with night blindness. It is
also essential to maintain clear and
healthy skin and hair.
Green, leafy vegetables
Squash
Melon
Carrots
Papaya
Chesa
Dry, rough skin , dry scalp,
brittle nails, retarded
growth, inability to see in
dim light, sensitivity of
the eyes to bright light.
Vitamin B1 or
Thiamin
Helps prevent heart disease, keeps
the nerves healthy, and promotes
good appetite and normal digestion.
Under milled or whole
grain cereal
Dried beans
Lean pork
Lean beef
Fish and shellfish
Egg
Animal intestines
Worsens existing diabetic
conditions and results in
eye problems especially
among diabetics
Vitamin B2 or
Riboflavin
Helps keep the eyes and skin
healthy, regulates the nervous
system’s normal function, and
promotes growth.
Dried mushrooms
Malunggay
Powdered milk
Internal organs
Lean meat
Shellfish
Quail eggs
Sores in the mouth and in
the folds of the nose, sore
or swollen lips, swollen
and painful tongue, itchy
eyes, and retarded
growth.

43. Nutrients
(Vitamins)
Functions Sources Symptoms of
Deficiency
Vitamin C or
Ascorbic Acid
Strengthens the body’s resistance
against infections and facilitates
healing of wounds.
Guava
Citrus fruits
Bell pepper
Green leafy vegetables
Tomatoes
Cauliflower
Parsley
Pyorrhea or bleeding of
the gums, low resistance
to colds and infections.
Vitamin D or
the Sunshine
Vitamin
Regulates the utilization of calcium
and phosphorous, and is essential
to maintain healthy teeth.
Sunlight
Cod liver oil
Egg yolk
Butter
Fortified margarine
Irradiated foods like
milk and cereals
Rickets or deformed
bones on legs, neck, and
knees.
Vitamin B3 or
Niacin
Effective in treating mental
diseases and helps improve blood
circulation.
Peanuts
Whole enriched rice
Whole wheat bread
Mushrooms
Chicken
Fish
Lean meat
Rough red skin that later
gets pigmented, sore
mouth, tongue and
throat, digestive and
nervous disturbances,
and loss of appetite and
weight.
Vitamin K or
the Anti-
Hemorrhagic
Factor
Hastens coagulation of the blood Liver
Dark, green leafy
vegetables
Wheat bran
Vegetable & soybean
oil
Wheat germ oil
Hemorrhagic disease for
infants and bleeding in
adults.

44. Nutrients
(Minerals)
Functions Sources Symptoms of
Deficiency
Calcium Builds and maintains strong bones
and teeth.
Milk
Whole grain cereals
Dilis
Meat bones
Cheese
Fish
Whole grain products
Muscular irritability, and
osteoporosis or
softening of the bones
especially among the
aged.
Phosphorous Works with calcium to build bones
and teeth, repair cells, and keeps
muscles and nerves healthy.
Legumes like peas,
beans, and peanuts
Poorly developed bones
and teeth, slow growth,
and rickets.
Iron Important in the production of
hemoglobin in red blood cells.
Milk
Cheese
Meat
Fish
Whole grain products
Legumes like peas,
beans, and peanuts
Weakness and anemia
Iodine Responsible for proper functioning
of the thyroid gland.
Liver
Organ meats
Eggyolk
Fish
Green leafy
vegetables
Dried fruits
Peas, beans, seafood
Goiter or enlargement of
the thyroid gland